The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

Rocko.

The tabata protocol is an advanced interval that taxes all three metabolic pathways. The debate will always exist between putting out for every interval and risking a lower score, or ‘gaming’ the entire thing for a better score. I have done both, they are both valuable, and both are CrossFit. I say, do one that you haven’t done before. If it’s your first time, I recommend putting out for every interval and see what you’re made of.

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Outside of CrossFit, I’m a big fan of studying how the Warriors of any given society train. Not surprisingly there are common themes of honor, discipline, bravery, teamwork, death, life, and mental toughness. Specifically, in almost everything I’ve read concerning BUD/S, or Navy SEALs, a point is made about the two dogs. The purpose being that you must be on top of your game all the time, and that involves being mentally sharp and focused all the time. The assumption is that there are two dogs running around in your head, and you are always and everywhere feeding one of them: the Dog of Courage (or Bravery, or even Love) and the Dog of Fear (or Cowardice). And The Dog You Feed will ultimately dictate your outcome and results over time.

It is in our nature to continuously feed the Dog of Fear if we do not keep it in check. For most soldiers it is the waiting for the mission, rather than the mission itself, that eats them up. And I observe this too in athletes before the WOD. When the going gets tough or if you’re just thinking too much, ask yourself which dog you’re feeding at that moment.